3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Pull-Ups
EMOM 30:00 [10 Rounds]
Minute 1: 10 Sandbag Box Step Ups (50/35)(20")
Minute 2: 10/8 Calorie Bike
Minute 3: :40 DB Farmers Hold (50/35's)
7 Sets [Climbing]
3 Push Jerks
* 3 Second Pause (Dip)
For Time:
50-40-30-20-10
Sit-Ups
Double Unders
10-8-6-4-2
Bar Muscle Ups
For Time:
21-15-9
Hang Power Cleans (135/95)
400m Run
Directly Into...
3 Rounds
20 Push-Ups
400m Run
7 Sets [Climbing]:
3 Front Squats
* 5 Second Negative
3 Rounds:
1:00 Wallballs (20/14)(10/9')
1:00 Rest
Score: Reps
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